Sleep problems are fairly common amongst many of people. In fact, one in four people experience sleep difficulties, which include difficulty in falling asleep, trouble staying asleep, waking up early morning, over sleeping, or even restless sleep. Getting a good night’s sleep can improve your mental wellbeing and health.
Fortunately, there are tested and proven ways to improve your sleep patterns so that you wake up feeling refreshed and energized to face the day.
At least one of these will help you sleep better…
Create a comfortable sleep environment
Make sure that you have a supportive mattress and fresh, comfortable bedding. Also, try to ensure that your room temperature is comfortable, minimise noise and block out any light that would disturb you.
It is important that you relax your body and mind before going to bed. Try taking a hot bath 90 minutes before you plan to go to bed. Or, try a relaxation exercise, meditation, or even listen to calming music.
Have a snack
Although a heavy meal late in the evening can disrupt sleep, a healthy light snack in the evening can improve sleep. Try eating light cheese and crackers, fruits or drink a warm glass of milk. Avoid heavy, spicy or sugary foods.
People who exercise tend to have more restful sleep. The best time to exercise is in the late afternoon or early evening. Exercising in the morning won’t necessarily help with your sleep at night although it is a healthy routine. Avoid exercising less than two hours before bedtime as it can actually interfere with sleep.
Set a bedtime routine
Having a bedtime routine cues your body that it’s time to sleep. So, establish a set routine that you follow every night. For example, have a hot bath, put on your nightwear, brush your teeth, and then listen to soft music until you start to feel sleepy and then go to bed.